Eating 100% clean is ridiculously hard when eating calorie amounts higher than what is fit for a teenage girl
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Eating 100% clean is ridiculously hard when eating calorie amounts higher than what is fit for a teenage girl
nah its easy, just add more white rice and beef
already solved
>nah its easy, just add more white rice and beef
I'm not looking to have a heart attack
>He fell for israeli propaganda
Then stay away from processed sweets.
>sugar bad
Rice isn't clean food.
Wash your rice moron
Spoken like someone whose RMR isn't 13Kcal
Breakfast
>3 eggs: 216 kcal 19.2 g protein
>3 pieces (60 g of flour total) of homemade oat flatbread with 15 ml of extra virgin olive oil: 375 kcal 9 g protein
>150 g of skyr: 96 kcal 18 g protein
>100 g of blueberries: 57 kcal 0.7 protein
Before gym:
>oats with milk and banana: 387 kcal 15.6 protein
Dinner:
>120 grams of whole grain fusilli pasta: 426 kcal 15.36 g protein
>250 grams of chicken breast: 410 kcal 77.5 g protein
>120 grams of diced tomato: 26.4 kcal 1.3 g protein
>70 grams of homemade pesto (fresh basil, olive oil, parmisan, peanuts): 282,8 kcal 5,6 g protein
Supper:
>50 grams of pistachios: 281 kcal 10 g protein
One hour before bed:
>Protein shake (milk, whey, skyr, frozen strawberries, banana): 404 kcal 56.5 protein
>2961,2 kcal 228,76 g protein
Wow that was hard, what I ate yesterday. Suck a protein fart from between my bulked up glutes you fricking fruit.
My diet more or less looks the same, just less of everything totaling at 1500 calories a day.
only fat people can stuff that much food in their mouths and not feel like vomiting
>doesn't know what bulking is
Shoo shoo dyel, 183 cm 77 kg right now. Will go to around 85, then it's cutting again.
holy frick you don't need that much protein
>t. Incel
>worst case scenario it doesn't matter because 200 isn't enough to affect kidney function if you don't have kidney disease
>best case scenario it helps
Why wouldn't you eat a lot of protein? I could go much higher if I wanted to, that's just how much it ends up being eating normal food on a bulk.
because you're wasting it? instead of having enough for 1 week you finish it all in 2 days
there's absolutely NO WAY you'd notice ANY difference in gains or physique if you cut your protein intake by half, 100 grams is more than enough already
>because you're wasting it?
The frick do you mean wasting it? It's food. I have to and like to eat. Worst case scenario it gets converted into energy that I need as well. Are you moronic?
>100 grams of protein at 77 kg bulking up to 85
Yeah you are lmao
I eat less than 100 grams and I'm at around 85kg and I still make gains
stop being a dumb frickhead that falls for every meme
I love you man. I hope you have a great day
He counted plant "protien"
Fat powershitter lmao
sucking in your fat gut lmao
>no body
hairy twink, you been stealing your poppa bears test ?
I'm stealing your mom's test actually. Shit is crazy, nothing compares for
>pasta
>tomato
>whey
>clean
???
When you arbitrarily refuse to eat carbs (like a moron) of course it's going to be hard to hit adult calorie totals.
post body, i could use a good laugh.
You can argue about whey but
>whole grain pasta
>tomato
>not clean
Shoo shoo ketolard
250g cooked chicken breast? Because if raw its only about 50g protein
Raw, different sources will claim different protein contents for raw meat and it varies too. That's one of the reasons why I eat plenty of protein, it's good to have a margin of error.
>>2961,2 kcal
nice cutting diet but what about the bulk
I eat overnight oats and oat pancakes daily, big portions with alot of PB and a banana and it makes me feel full for a long time and gives me sustainable energy
another fact, the human body is very well made and can easily tank "sugary food" or "fatty food" if you are active & actually use the calories you eat
t. used to be the most ripped & big when I ate lots of "junk food" and training hard every day (strength training + conditionning on rest days)
I was given about 50 bakery style thicc chocolate oatmeal cookies. Prolly 350cals per cookie. Switched out all carbs for those cookies in the morning ate like 5 -9 a day. Two weeks later only gained a lb and lost that a few days after I temporarily lowered my carb intake. Human body is pretty impressive. Absolutely insane cardio during those two weeks I gotta admit
mods are homosexuals
what’s good homie
just add butter or extra virgin olive oil to every meal. wow so complicated
If I wanted extra virgin I’d just invite you over
>Breakfast :
2 slices of ezekial toast
2 eggs
60g low-fat mozzarella
10g salted butter
36g protein, 550kcal
>Lunch
250 ml milk
1 cup blueberries (frozen)
1 scoop whey
175g skyr
53g protein, 430kcal
>Dinner
205g penne
0.5 lbs extra lean ground beef
30 ml olive oil
400ml canned tomatoes
91g protein, 1460kcal
>Total
180g protein
2440kcal
+
Bottle of red wine (~625kcal) with dinner.
gg
Fat powershitter lmao
Post body immediately.
>Breakfast
Two greek yogurts
150kcal/30g protein
>Lunch
Leftovers from previous dinner
Same kcals/protein
>Dinner
Something that isn’t processed or frozen
Typically a grilled meat with a potato
Only eat half because it’s enough for two meals
~800kcals/???g protein
Total ~1500kcals/enough protein for maintenance
just eat more oats and nuts / seeds
not that hard
Breakfast
>150g oats
>100g mixed nuts (hazel, walnut, almond etc.)
>50g mixed seeds (hemp, flax, sunflower, chia etc.)
>250g mixed frozen berries
>1 banana
Lunch
>150g smoked tofu
>150g quinoa
>400g mixed frozen veggies
>simple olive oil vinegar peanut butter dressing
Dinner
>200g lentils
>100g mixed seeds (pumpkin, sesame etc.)
>500g fresh veggies of the season
>simple yogurt dressing
for a total of about
>~4000kcal
>~180g protein (equals about ~140g animal protein if you factor in that some amino acids are less prevalent)
also
>inb4 muh soi, muh vegan, muh fat
won't care, won't stop, fat is good for you
Are you running 10k daily? This diet would make almost anyone obese.
>Are you running 10k daily
close
i'm really tall, like 205cm+
so high base consumption
and I am a triathlete
not a professional one, but a lot on local competitions here in Germany and around
mean daily swimming / bicycle / running
>This diet would make almost anyone obese
keep in mind that this has also 120g-150g fiber per day and is lot to eat
so slower energy absorption in your gut
most of the surplus will just be shitted out if you don't use it up (no difference if the calories are actually burned)
I think I know you
Are you the guy who got a beer shower right after finishing on last year's HeidelbergMan?
yeah that was me
sadly HeidelbergMan is canceled this year
but who are you? I don't think I know anyone in person that knows IST (beside what news tell them) let alone IST
>gayhomosexual
>german
Check out ma'am, move along
CLEAN is a meme
what does that even mean?
its eating le vegetables and le whole grain pasta
it's literally not, you've just gotta be an autist with no social life and cook every meal at home yourself, then its actually quite easy
>buy flank steak at store
>marinate it
>grill for 6-7 minutes
>consume with rice / asparagus
oh no... how autistic
>Eat eggs for breakfast
>Wash down with a protein shake
>Grab Chipotle double meat for lunch
>Buy salmon on the way home and eat with potatoes and a salad
OH NO! That took 15 seconds of planning that i could have spent jerking off in the shower.
chipotle isnt 100% clean you fricking moron
>t.afraid of sodium
Don't get sour cream and get help for fear of rice
If it's made by wagies it's not clean. Literally. Your double meat was in indirect contact with juan's crusty butthole he scratched at least 10 times that say. Juan doesn't like to wear gloves, either.
What you're really saying is, not eating cheap processed non-food is difficult for you, which is a simple addiction to break.
Eating "clean" is a meme, what matters is macros and micros. For example a vegan would likely become healthier by adding chicken mcnuggets to their diet, not because chicken nuggets is "clean" ,but because they likely lack nutrients which are found in meat. The opposite is true for someone who only eats nuggets, they'll benefit from adding fruit and salad.
since others are posting their bulk diets, I'll post mine too. I just started it and Im aiming to gain 0.5kg every week, currently weighting 68kg. going to gym 5x a week. feel free to discuss.
>Breakfast
3 scrambled eggs: 234kcal, 19.5g prot
1 tablespoon of peanut butter: 91kcal, 4.1g prot
4 tablespoons of oats: 212kcal, 8.4g prot
1 banana: 133kcal, 1.65g prot
90g of greek yogurt: 74kcal, 4.8g prot
15g of almonds: 88kcal, 3.9g prot
1 tablespoon of honey: 132kcal, ?g prot
1 cup of black coffee: ---
>Lunch
2 grilled chicken breast: 404kcal, 92g prot
1/2 cup of brown rice: 344kcal, 7.6g prot
1/2 tomato: 18kcal, 0.9g prot
broccoli
100g of broccoli: 25kcal, 5.6g prot
4 lettuce leafs: ---
2 cups of water: ---
>Pre/post workout
1 slice of whole bread: 57kcal, 3.5g prot
1 tablespoon of peanut butter: 91kcal, 4.1g prot
1 apple: 52kcal, 0.3g prot
-
30g of whey: 122kcal, 23g prot
2 cups of milk: 234kcal, 11.6g prot
1 banana: 133kcal, 1.65g prot
>Dinner
1 tablespoon of olive oil: 108kcal, ?g prot
1 beef steak: 375kcal, 39g prot
1/2 sweet potato: 172kcal, 3.2g prot
2 tablespoon of cottage cheese: 45kcal, 5.7g prot
50g of green beans: 12kcal, 0.9g prot
15g of walnuts: 99kcal, 2.27g prot
2 cups of water: ---
>Total: 3255kcal, 243.67g prot
>68kg
: 3255kcal, 243.67g prot
Way too much protein, this is hindering and not helping in the slightest. The body just goes through the stressful process of turning it into blood glucose. Excessive protein raises cortisol, which results in the lowering of testosterone.
Even 1g of protein per pound of body weight is more than enough. Eat more carbs. A good rule of thumb is to eat 1g of fat per kg of bodyweight and like before 1g of protein per lb of bodyweight, then fill the rest with carbs which help the most with glycogen, performance as well as recovery.
so I should be eating around 150g protein, correct? Im wondering what I could cut from this diet then, without lowering too much my calories count, for significant gains I should be eating more than 3000kcal, since ~2600kcal maintains my current weight. broccoli would be an obvious cut, but Im not so sure about the chicken for example. maybe with this amount of food Im not in need of whey.